#1 Reason Why Some People Can Eat a Ton of Carbs and Not Gain Fat
Do you want to eat carbs and still lose weight? One health expert claims that there is a trick to enjoying your favorite foods without packing on fat. Kat Best is a holistic nutritionist, personal trainer, and online coach who takes a "no bs" approach to nutrition, fitness, and wellness. In one of her viral videos she reveals the secret to eating carbs and maximizing fat burn. We also asked Body Network's Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, for her take on it.
Glucose Uptake and Insulin Impact Body Composition Goals
"Body composition goals (less fat, more muscle) has more to do with insulin and glucose uptake than you may realize," Best explains. "Skeletal muscle accounts for 75–95% glucose uptake. This means increasing muscle mass can dramatically help maintain normal blood glucose levels, which is a crucial factor for lifelong weight management."
Glucose Serves as the "Primary Fuel" for Our Cells
"Glucose, derived from the carbohydrates we consume, serves as the primary fuel for our cells," she continues. "When our body efficiently takes up glucose, it ensures a steady and sustainable energy supply for our muscles and organs."
The More Energy You Have, the Harder You Can Workout
"This means you have more energy, can workout and perform well," she continues. "The more energy you have = the harder you can workout and the more energy you have = ability to increase muscle mass = increased glucose uptake, and the cycle continues."
Glucose Also Helps Support Muscle Growth and Repair
"Glucose is a primary driver in protein synthesis, supporting muscle growth and repair," she adds. "Efficient glucose uptake means that the energy derived from carbohydrates (aka eating carbs) is directed towards these muscle-building process."
This Is Why People with High Muscle Mass Can Eat A Lot and Remain Lean
"This is why people with high muscle mass or those who place high demand on their bodies can eat so much and stay so lean (bodybuilders, athletes, heavy labor jobs)," she adds.
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When Our Body Utilizes Glucose, It Doesn't Store Fat
"When our body effectively utilizes glucose, it prevents the excess storage of fat and encourages the use of stored fat for energy. This balance is essential for shedding unwanted body fat and achieving a leaner, more sculpted appearance," she continues.
Bottom Line? "Calories In, Calories Out" Is Only Part of the Puzzle
This explains why "calories in, calories out" is only one piece of the puzzle, she points out. "Low lean muscle mass, imbalanced blood sugar levels, high carbohydrate intake and poor lifestyle habits lead to insulin resistance which makes weight loss and building muscle much harder. For chronic yo-yo dieters, high stress individuals, and obese individuals insulin resistance is common and needs to be addressed along with other healthy habits."
RDN Agrees
Collingwood "loves the explanations," she tells us. "Calories in vs calories out works on paper, but it doesn't always 100% translate in real life," she says. "The amount of muscle we have on our bodies definitely dictates a lot of our metabolism—both resting metabolism as well as how many calories we are burning doing various activities." It also depends on how much we are eating and when. "It's not just total calories for the day, but how those calories are utilized and when we are consuming them in relation to when we are burning the most for the day as well," she notes.
💪🔥Body Booster: If you are trying to lose weight, try and look at the equation comprehensively – not just calculating calories in and out.
